Every part of your body, even the tiny cells in your organs need water to function properly. That is why 60% of the adult human body is made up of water. The water that’s in your body system is used up when you move, think, even when you don’t do anything. That is why you will need to bring one of the best water bottles for cycling when you need to ride on your bike to race or just want to enjoy a ride on your bike around town. You see, even while you are just breathing, you lose body water.

The water that your body loses as you breathe will depend on the humidity level of the air. You may lose about 300 to 500 milliliters of body fluids just by breathing. This is how it happens. As you inhale, you pull in cooler, less humid air. In the process, your body moistens the surface of your lungs and adds moisture to the air as it passes through the airways. As you exhale, the air is warmed up to about 90°F with a relative humidity of almost 100%. This humidified air gets lost to the outside environment. In essence, when you breathe, you pull water from your body and release it into the air when you exhale.

That’s just about when you breathe. Imagine all the other processes that your body regularly undertakes to keep you moving about and doing the things that you do. Without water, it will be impossible to digest the food that you eat, nor distribute the minerals and vitamins from these foods to the other parts of the body. What about carrying oxygen to your brains and your lungs? Even your bones need water as it helps deliver calcium, magnesium, and other bone-building nutrients to your skeleton. Water also helps flush out toxins from the body, including the bones.

As the fluids in the body are constantly used up, you will need to have it replaced to ensure that all body functions will continue and that you may not risk having to give in to dehydration. Note that even if your body loses about 2 to 3 percent of body weight when you sweat, you may already experience mild dehydration.

If you plan to ride your bike any time of the week, you need to make sure that you will be able to top up at regular intervals. Bringing the best water bottles for cycling is always a smart choice.

If you are a professional athlete, you understand the significance of planning your route. Doing so may actually help you to ride through a route where there are plenty of potable water sources. Even then, there are many athletes who have also experienced dehydration along the way, so you should always be careful when planning your next ride. Even if you are just a casual rider, you may also underestimate your thirst mechanism or you may just focus on finishing your ride, causing you to neglect constantly topping up, which could put you to a really dangerous situation.

To help you get your hydration plan ready for your next ride, you may need to consider this guide. Here are some tips that can keep you hydrated and boost your performance as you ride your bike.

How To Stay Hydrated While Cycling

Start and remain hydrated as you go

Keeping yourself properly hydrated on the bike requires extending the hydration process throughout your daily life. You should never ride a bike if you are already dehydrated in the first place. Hydration should also begin as you start your day. Drink about 500 ml glass of water first thing in the morning when you wake up to help replenish whatever amount of body fluids that you have lost while you were sleeping. As you proceed with your regular activity for the day, you will also need to continue giving your body the water it needs to maintain the balance of body fluids. When the temperature gets hot or the ride gets tougher, you will need more water to keep you going. So keep hydrating your body as you go through your day.

Know how much you will need to keep your ride going smoothly

Hydration is more of an individual requirement. Some need more water than others and there are a lot of factors that will contribute or influence your hydration need. So, whether you will be riding with a backpack and a hydration bladder or will just have to drink from a water bottle, you should know how much you will need to keep your ride going smoothly. An hour to 90 minutes of moderate riding may require about 750 ml of water. Longer bike rides will require you to bring drink more so you could either plan your route where there are plenty of water sources or you can bring more water with you that you can just reach out whenever you need to.

Drink a little often

You will need to be constantly sipping to replenish body fluids that you lose as you sweat. Consuming gel, energy bars, or drinks infused with energy giving fruits every so often while you are on your ride will allow your body to keep a healthy balance of body fluids and electrolytes in your body. Make sure that you drink at regular intervals and not only when you are thirsty as when you reach that point you may already be dehydrated. When your body is already dehydrated, it takes time before your body can recover from that state. Your performance has already suffered by then and your body will require more than what you should have you provided it with enough water at the moment it needed to have that fill.

Bring some electrolyte tablets with you

Although there are other sources of electrolytes, bringing quality electrolyte tablets is the easiest way to provide your body with potassium, sodium, calcium, and magnesium that you will also lose as you ride. These tablets can help retain the fluids that you are drinking, as well as add some flavor to the plain water that you have in your water bottle or hydration bladder.

Conclusion

With these easy hydration tips, you can keep enjoying a great ride without ever having to risk yourself of getting dehydrated.

A helmet can reduce the risk of any head and face injury and it can save your life. If you let your child ride with you on a motorcycle or, perhaps even drive one on his own, while wearing one of the best helmets for kids, you won’t as worried as much. If not, then you need to consider the following information.

The latest available information from the Government Accounting Office (GAO) indicates that motorcycle crashes result to about $16 billion in direct costs such as emergency services, medical costs including rehabilitation, property damage, loss of market productivity including lost wages, loss in household productivity, as well as insurance costs, including claims and the cost of defense attorneys.

As such the same office recommends that the National Highway Traffic Safety Administration or the NHTSA, the Executive Branch of the U.S. government, part of the Department of Transportation, to grant states for motorcycle safety be expanded from motorcyclist training and motorist awareness efforts to include programs that will increase the use of helmets, safety awareness, and also educating police about motorcycle safety.

According to the latest statistics from the National Highway Traffic Safety Administration (NHTSA), there are 5,286 people who died in motorcycle crashes in 2016, which is a 5.1 percent increase from 5,029 in 2015. This indicates that motorcycle fatalities have increased for the second year in a row and are at the highest level since 2008. In 2016, motorcyclists were 28 times more likely than car passengers to die in a crash per vehicle mile traveled.

Can you just imagine the danger that having your child riding in a motorcycle could possibly have if he or she is not wearing a helmet? Even if you ensure that your child wears a helmet when he/she is in the road or is riding with you on a motorcycle, you still need to make sure that the helmet that your child is wearing will give the child the best protection needed to limit the risk of injury should a collision occur. Part of this is making sure that the helmet fits the child’s head well.

A helmet that fits snuggly on a wearer’s head should lie flat over the crown of the head. It has to cover the child’s forehead without obstructing his/her view. You will need to measure one to two (adult) finger widths between the child’s eyebrows and the bottom of the helmet to ensure that your child won’t find wearing the helmet cumbersome.

To ensure that the helmet won’t move, you will need to adjust the universal fit ring at the base of the helmet. It should be tight enough that the helmet does not fall off when your child bends over. It should also be loose enough that it does not put pressure on the child’s skull. Make sure that your child is not wearing a hat under his/her helmet. A child with a long hair may also tie her hair at the base of the neck.

Remember that your child should be wearing a helmet while on the road, even if it will just be a short trip.

Safety Reminders with the Chin Strap

Take note that helmet straps should lay flat against the child’s head as they form a “Y” at each earlobe. Adjust the straps so that they are snuggly fit yet still comfortable. You should be able to fit one finger width between the buckle and the chin. You may also try to twist or pull the helmet. If it won’t budge, then the chin strap fits just right. The helmet should also easily pull down when the child opens his/her mouth.

Finding Right-Fitting Helmet

To find the right-fitting helmet for your child, you will have to know the circumference of your child’s head. This will be the measurement of their head an inch or two just above their eyebrows. Take note that motorcycle helmets are designed with “fit pads” in its front, back and sides. Make sure that all of the pads inside the helmet are touching the child’s head evenly and the helmet stays won’t move even if you try moving it from side to side. It will be a comfort to note that these pads can be replaced with thinner ones as the child grows, which lessens the need to buy a new one as soon as a child outgrows a helmet.

Choosing A Safe Helmet For Your Child

One of the basic things that should never do to ensure that the helmet that your child will be wearing is safe is that your child should not be allowed to use a pre-loved helmet. Hand me downs do not guarantee the safety of the next user. You can never be sure how many times such a helmet has been mishandled or dropped, for instance. You may not also be certain whether such helmet meets current safety standards.

You will have to make sure that the helmet that your child will be wearing is free from cracks in any part of the helmet. If a helmet that your child has been using involved in a crash, you will need to replace it right away. This will ensure that your child will be wearing a safe motorcycle helmet any time. Even if there are no obvious damage on the helmet and it has not been worn for at least five years, you will still need to get a new one any time the helmet that your child has been using has received a significant blow.

Note that approved motorcyle helmets come with a sticker from Consumer Product Safety Commission (CPSC) or from any other safety standard setting organization,which indicates that the helmet has been tested and passed the Safety Standards set by the CPSC, and other safety promoting organization, such as the U.S Department of Transportation (DOT Safety Standards), Economic Commission for Europe (ECE), the European Process Safety Centre (EPSC) Standard, and the SNELL Memorial Foundation.

It is comfort to know, however, that helmets that are being sold in the U.S. have passed passed certain safety standards. You also need to understand that helmets that higher-priced helmets are not necessarily made to be safer than inexpensive ones. Just make sure that a helmet that you intend to buy for your child has the appropriate sticker at the back of the helmet, as well as inside it as this indicates the actual certification granted by a Safety Standard awarding organization.

As a parent, it is your responsibility to look after the safety of your child. Take note of all these safety precautions we have listed. You will also need to always require your child to wear a helmet no matter the length of a ride he or she needs to be with you or the distance that your child needs to cover. Always check the helmet for hidden cracks, and ensure that your child is wearing the motorcycle helmet properly every time.

Riding 4,000 miles isn’t easy – riders need motivation, and more importantly, treats. Families and friends can help out by sending letters, food, and anything else that will keep spirits up, using HBC’s handy mail drop locations! Local post offices will hold mail for riders until they arrive. Please send mail at least one week in advance (see itineraries for precise scheduling).

HBC South also begins in New Haven, then traversing New York, Pennsylvania, West Virginia, Kentucky, Illinois, Missouri, Kansas, Colorado, Utah, and Nevada before triumphantly crossing the Golden Gate Bridge into San Francisco, California. To see whether HBC South is passing through your town, check the itinerary.

The Central trip follows the route that settlers of Oregon’s Willamette Valley took more than a hundred years ago. Starting in New Haven, the bikers cross Pennsylvania, Ohio, Indiana, Illinois, Iowa, Nebraska, the mountains of Colorado, Wyoming, Montana, and southern Idaho before hitting the Columbia River in Oregon. To see exactly which towns the Central trip is stopping in, check the Central itinerary.

The Northern HBC trip starts on the Green in New Haven, CT, and then passes through New York, Ontario, Michigan, Wisconsin, Minnesota, South Dakota, Wyoming, Montana, and Idaho before finishing in Seattle, Washington. To see which towns HBC North hits, check the North itinerary.

The Challenge

What is the Habitat Bicycle Challenge?

The Habitat Bicycle Challenge (HBC) is a 4,000 mile odyssey to provide affordable housing for the poor. Each year the coast-to-coast bike ride raises money and awareness for Habitat for Humanity.

Where do you go?

The three trips all start in New Haven, CT, but that’s the last day they see each other. The Northern trip ends in Seattle, WA, Central goes to Portland, OR, and HBC South ends in San Francisco, CA.

Who are the cyclists?

Each trip consists of 30 riders, all college students, who raise a minimum of $4,000 before the summer even begins. A majority of the riders come from Yale, but HBC draws riders from colleges all over the country.

How long does the ride take?

All three HBC trips take approximately 9 weeks. This year, we are leaving New Haven on Saturday, May 28 and reaching the Pacific at the end of July.

Why are there three smaller trips instead of one large one?

There are two reasons. The first is logistical. HBC depends on the kindness of small communities to house and feed us each night. Many places we stay would be unable to accommodate 90 riders, but can easily handle 30. Second, having three trips gives us a chance to reach out to many more communities. In every town HBC passes through we talk to people about Habitat for Humanity and explain how they help provide affordable housing.

How do the Habitat Bicycle Challenge riders raise money?

Some riders raise an entire $4,000 with a letter-writing campaign. Others canvass door-to-door. Some students have managed to get entire fraternities or church congregations to work with them to raise money for Habitat for Humanity. Many riders exceed the $4,000 minimum and raise as much as $6,000.

How much of the money raised goes to overhead?

As little as possible. We cover our overhead with grants and corporate sponsorships so that almost all of the donated money goes directly toward the construction of homes. During the trip there are very few expenses: we cut costs by staying in churches and community centers where members provide us with dinners.

How do I become a rider?

Any college student can become a member of the HBC team. To apply, click the “Apply Now” link at the top of the page.

How else can I become involved?

Sponsorship: Sponsors are extremely important in underwriting the cost of HBC. We already have a number of exciting sponsors lined up for this year’s trip, and would welcome more. If your company would be interested in becoming a cash or in-kind sponsor, please let us know! Individuals can also become day-sponsors, underwriting the cost of one day’s ride.

Join us for a day: In some towns you will be able to raise money for your local Habitat affiliate riding with us for a day. We also encourage residents to join us riding into or out of their city.

We also welcome individuals who want to help us out with accommodations or publicity in the various towns we stay in. For more information on any of these opportunities, please contact the trip leaders.

How do I donate?

Head over to our donation page to find out! It’s easy and fast – you can either send a check or donate right now using your credit card.

Are you coming through my town?

Check our route plan and find out!

The Cause

What is Habitat for Humanity?

Habitat for Humanity International, Inc. is a not-for-profit organization that works in partnership with people from all walks of life in an effort to develop affordable housing communities for people in need.

How does it work?

Through volunteer labor and tax-deductible donations of money and materials, Habitat builds and rehabilitates simple, decent houses with the help of partner families. Homeowners are required to contribute 300-500 hours of “sweat equity” to the construction of their Habitat house and the houses of others. Habitat houses are sold to partner families at no profit and financed with affordable, interest-free loans. The homeowners’ monthly mortgage payments are then recycled into a revolving Fund for Humanity that is used to build more houses.

What does a Habitat house cost?

Currently, a three-bedroom Habitat house in the United States costs the homeowner an average of $42,500. Prices differ slightly depending on location and the cost of land, professional labor and materials. In developing nations, a Habitat house costs $700-$5,000, depending on design, materials and location. Habitat houses are affordable for low-income families because there is no profit included in the sale price and no interest charged on the mortgage. The average length of a Habitat mortgage in the United States is 20 years. Internationally, mortgage length varies from 7 to 30 years.

How are Habitat’s partner families selected?

Whether in the U.S. or overseas, families in need apply to local Habitat affiliates. The affiliates’ family selection committees consider the applicant families’ level of need, willingness to become partners in the Habitat program and their ability to repay the mortgage. Every affiliate follows a nondiscriminatory policy of family selection. Neither race nor religion is a factor in choosing Habitat homeowner families.

Where does Habitat for Humanity operate?

There are now more than 1,300 active affiliates located in all 50 states and the District of Columbia. There also are more than 250 international affiliates coordinating some 800 building projects in 59 other countries around the world.

The Results

Where does the money raised by HBC go?

The money goes to three places:

Habitat for Humanity of Greater New Haven construction projects

The Collegiate Build, a student-run theme build in New Haven’s Newhallville neighborhood

Habitat affiliates in New Haven’s sister cities around the world.

Wouldn’t it be easier and more productive to just spend the summer raising money and building houses?

It would certainly be easier, but nowhere near as productive. When the bike ride begins, we will have already raised enough money to meet our monetary goal. For the ensuing 9 weeks we concentrate on our second goal, raising awareness. We present slideshows about Habitat in the towns we stay in. We talk to residents about Habitat and why we believe so strongly in Habitat’s mission. We even take a few days off to work with volunteers on local Habitat projects, sharing information about our experiences with Habitat as well as our energy.

Why Do We Need Habitat?

Millions of Americans face a housing crisis.

In fact, 5.1 million American families have “worst-case” housing needs, forced to pay more than half their income for housing, endure overcrowded conditions and/or live in houses with severe physical deficiencies. While the number of families in poverty is growing, the number of affordable rental units is shrinking, and most families who qualify for government housing assistance aren’t receiving any aid.

Worldwide, the need is even greater.

Some 2 billion people worldwide live in poverty housing. More than 1 billion live in urban slums, and that figure is expected to double by 2030. Many of these people earn less than US$2 per day.

Housing problems have far-reaching consequences.

The high cost of housing leaves low-income families little money for other basic necessities like food, clothing or health care. Substandard housing can endanger the health and safety of its occupants, erode their hope and self-worth, and impair their children’s ability to succeed in school.

Habitat for Humanity is changing lives.

Working in partnership with low-income families to build decent homes they can afford to buy, Habitat helps to break the cycle of poverty and hopelessness. By the end of 2005, more than a million people worldwide will live in decent, affordable Habitat for Humanity houses.

How Does Habitat Build Houses?

The international Habitat organization is composed of many local affiliates, including Habitat for Humanity of Greater New Haven. These affiliates actually do most of the home construction, encouraging community members to volunteer their time and donate both money and building materials. Using these raw materials and volunteer labor, local Habitat branches rehabilitate existing stock or build modestly-sized new homes.

These houses are not given away, though. Instead, families who live in Habitat houses must contribute several hundred hours of their own labor to the construction of their home. This “sweat equity” takes the place of a down payment. Habitat for Humanity then finances their purchase of the house with a special low-interest mortgage. Incoming loan payments are then used to fund the construction of more houses, ensuring that every donation is leveraged to get the maximum possible benefit.

How Does the Bicycle Challenge Fit In?

In addition to raising awareness across the country and stimulating the formation of new Habitat chapters, HBC raises several hundred thousand dollars for the New Haven Habitat chapter. Every year, the Bike Challenge raises enough money to fully fund the construction of several houses, including the Collegiate Build.